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Wimp to jerk.

by Braden G.
1 athletes joined

Program Description

I remember when I was a wimp and now I’m jerk. Use this program to do the same

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 13, 2024 01:17
  • Last Edited
    Jun 18, 2025 11:53

Summary

Transform your strength and confidence in just 4 weeks with this focused program designed for those ready to elevate their lifting game. "Wimp to Jerk" features 4 training days per week, blending compound lifts and targeted accessory work to build muscle and power. Each session is crafted to challenge your limits, with exercises like the Barbell Squat and Incline Dumbbell Press, ensuring you develop a balanced physique. Get ready to push your boundaries and unlock your potential!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Triceps
13.1%
Front Delts
11.4%
Upper Back
10.4%
Biceps
9.9%
Lats
9.5%
Quadriceps
7.7%
Hamstrings
5.6%
Glutes
5.5%
Calves
3.4%
Lower Back
2.6%
Middle Delts
2.6%
Adductors
1.4%
Abs
1.4%
Forearms
1.2%
Rear Delts
0.5%
Abductors
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
48%
58%
68%
78%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8
3
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Extension (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
53%
63%
73%
83%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Extension (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
58%
68%
78%
88%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8
3
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Extension (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
63%
73%
83%
93%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Extension (Barbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Band)
3
AMRAP
RPE 8
3
Seal Row
3
4-6 reps
RPE 8
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Band)
3
AMRAP
RPE 8
3
Seal Row
3
4-6 reps
RPE 8
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Band)
3
AMRAP
RPE 8
3
Seal Row
3
4-6 reps
RPE 8
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Band)
3
AMRAP
RPE 8
3
Seal Row
3
4-6 reps
RPE 8
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
48%
58%
68%
78%
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Seated Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
53%
63%
73%
83%
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Seated Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
58%
68%
78%
88%
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Seated Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
63%
73%
83%
93%
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Seated Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
70%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Meadow Row
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Front Raise
4
8-12 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5B
Tricep Extension (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
72%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Meadow Row
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Front Raise
4
8-12 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5B
Tricep Extension (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
74%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Meadow Row
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Front Raise
4
8-12 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5B
Tricep Extension (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
76%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Meadow Row
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Front Raise
4
8-12 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5B
Tricep Extension (Barbell)
3
8-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 4
1
Larsen Press (Barbell)
3 Sets
7 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Meadow Row
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Front Raise
4 Sets
8-12 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@8
Day 3
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
48%
58%
68%
78%
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press
2 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Seated Calf Raise
4 Sets
8-12 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
2
Pull-Up (Band)
3 Sets
AMRAP
@8
3
Seal Row
3 Sets
4-6 Reps
@8
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
48%
58%
68%
78%
2
Bench Press (Close Grip)
3 Sets
5-7 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
5
Tricep Extension (Barbell)
4 Sets
8-12 Reps
@8